How Much Fiber Is There in a Small Apple?

Much of an apple's fiber is in its skin.

Apart from oranges, grapes, bananas, and pineapple, Americans eat more apples than any other type of fruit, according to the U.S. Department of Agriculture. Widespread cultivation, natural hybridization and intentional crossbreeding have resulted in roughly 7,500 distinct apple varieties worldwide, according to the book “Wellness Foods A to Z.” Although approximately 2,500 of these are grown in America, only 16 varieties are widely available. Fresh apples of any kind -- even small ones -- are an ideal way to boost your daily fiber intake.

Fiber Content

A small, raw, unpeeled apple weighing just over 5 ounces provides 77 calories and 3.6 grams of fiber, an amount equivalent to about 14 percent of the daily value for fiber. Without skin, a small apple has 63 calories and just 1.7 grams of fiber, according to USDA data. Whole, unpeeled apples are a good source of both soluble and insoluble fiber. Apple skins are richest in the insoluble type, while approximately 80 percent of the fiber found in the fruit’s flesh is soluble. Because the skin is a more concentrated source of fiber than the flesh, however, the fiber ratio of a raw, unpeeled apple is about 30 percent soluble and 70 percent insoluble.

Health Benefits

Because it’s high in insoluble fiber, the skin of an apple is particularly beneficial for bowel health and regularity. Insoluble fiber binds to water rather than dissolving in it, a quality that allows it to make stools larger, softer and easier to pass. It also promotes more frequent bowel movements by keeping material moving through the intestinal tract. Most of the soluble fiber in an apple’s flesh is a type known as pectin. Like other soluble fibers, pectin dissolves in water to form a viscous substance capable of adhering to fatty acids, including cholesterol. More so than other kinds of soluble fiber, however, pectin is particularly efficient at binding to cholesterol. Eating one large apple every day has been shown to reduce blood cholesterol levels by as much as 11 percent, according to the book “Encyclopedia of Healing Foods.”

Daily Intake

Through the age of 50, it’s generally recommended that most men and women get about 38 grams and 25 grams of dietary fiber a day, respectively. Older men and women typically need about 30 grams and 21 grams, respectively, according to the USDA. These general guidelines stem from the principle dietary recommendation that all individuals, regardless of age or gender, should eat 14 grams of fiber for every 1,000 calories consumed. An individual who averages 2,200 calories a day, for example, should get about 31 grams of fiber. For less than 4 percent of this individual’s total daily calories, one small apple supplies about 12 percent of the recommended amount of fiber.

Considerations

Fresh, raw apples contain significant amounts of vitamin C and potassium. With its skin, one small apple provides about 12 percent and 5 percent of the daily values for vitamin C and potassium, respectively. A small, peeled apple has about 30 percent less vitamin C and potassium. By comparison, a medium-sized unpeeled apple contains 95 calories and 4.4 grams of fiber, while a large unpeeled apple has 116 calories and 5.4 grams of fiber. With 2.7 grams per cup, applesauce qualifies as a good source of fiber. While a 1-cup serving of unfortified applesauce provides slightly more potassium than a small apple, ounce for ounce, applesauce is lower in fiber, vitamin C and potassium than raw, whole apples.

About the Author

Based just outside Chicago, Meg Campbell has worked in the fitness industry since 1997. She’s been writing health-related articles since 2010, focusing primarily on diet and nutrition. Campbell divides her time between her hometown and Buenos Aires, Argentina.